Like I said last week I have been chasing reps lately. I planned on taking things more calmly this week and nature conspired to make my plan a reality. I was down and out for the last three days with a nasty fever (flu or something). I'm still feeling a bit under the weather but did manage to go to work today. Not wanting work to be the only victor of this battle against whatever bug I've got I decided to put in a short training session. I took it very easy. Here goes:
Intuflow warm-up.
The following with the 16kg with 2 minutes rest between sets:
One Arm Jerk: 2 minutes: 12/12
Snatch: 2 minutes: 15/15
Push Press: 2 minutes: 12/12
Swings (24kg): 20/20
That's it.
Wednesday, July 16, 2008
Friday, July 11, 2008
2008/07/11 - That's it for this week
I could feel today that I trained yesterday - something which rarely happens for me since I've been following a 5 times per week training schedule. I think the presses and push presses took a bit of a toll which I mainly felt in my shoulders. This being the last training day of the week I didn't want to take things too easy but I also didn't want to push too hard. This is what I did:
Intuflow warm up
Cleans (16): 4 minutes: 32/32
Snatches (16): 4 minutes: 32/32
OA Jerks (16): 4:30 minutes: 32/32
Swings (24): 20/20
Prasara yoga to cool off
As you can see the last set went on for 4 and a half minutes. I put the bell down briefly on the third minute and had to add thirty seconds to catch up the missed reps that I had planned.
When I thought about the session afterwards I realized that I'm breaking a cardinal rule of the GS style of kettlebell training - I am still somehow thinking from a rep rather than time mentality. I think the appropriate thing to have done would have been to stick to 4 minutes rather than pushing on to get the reps. I also realized that I was losing form at times in aid of working at a faster pace. This is something I will need to work on. I was doing well when I was working on pure long sets but since starting with the AKC fitness protocol I started chasing the numbers. This is what I will focus on next week; to keep the time constant, work with good form and let the reps build as they choose to. This way of training is really an exercise in patience but I know that it is well worth it. On the positive side the 24kg swings felt really light today. I think the work with the 32kg this week is paying dividends. Till next week - Enjoy the weekend!
Intuflow warm up
Cleans (16): 4 minutes: 32/32
Snatches (16): 4 minutes: 32/32
OA Jerks (16): 4:30 minutes: 32/32
Swings (24): 20/20
Prasara yoga to cool off
As you can see the last set went on for 4 and a half minutes. I put the bell down briefly on the third minute and had to add thirty seconds to catch up the missed reps that I had planned.
When I thought about the session afterwards I realized that I'm breaking a cardinal rule of the GS style of kettlebell training - I am still somehow thinking from a rep rather than time mentality. I think the appropriate thing to have done would have been to stick to 4 minutes rather than pushing on to get the reps. I also realized that I was losing form at times in aid of working at a faster pace. This is something I will need to work on. I was doing well when I was working on pure long sets but since starting with the AKC fitness protocol I started chasing the numbers. This is what I will focus on next week; to keep the time constant, work with good form and let the reps build as they choose to. This way of training is really an exercise in patience but I know that it is well worth it. On the positive side the 24kg swings felt really light today. I think the work with the 32kg this week is paying dividends. Till next week - Enjoy the weekend!
Thursday, July 10, 2008
2008/07/10 - Presses and Push Presses
Today I went with a press and push press cocktail from the AKC protocol. I decided to give my legs a rest from the regular jerks I've been doing. Here's how it went:
Intuflow warm up
Once through the following cycle with 2 minute breaks between sets:
Press (16): 4 minutes: 24/24
Push Press (16): 4 minutes: 32/32
LC Push Press (16): 4 minutes: 18/18
Swings (32): 12/12
Prasara flow to cool down.
I'm really enjoying this protocol. The pace is fast enough to provide intensity but not so fast as to cause a breakdown in proper form. I think my Long Cycle needs the most work at this point because I just cannot make 10 reps a minute yet in any long cycle work. We'll see where I am this time next month. Cheers until tomorrow.
Intuflow warm up
Once through the following cycle with 2 minute breaks between sets:
Press (16): 4 minutes: 24/24
Push Press (16): 4 minutes: 32/32
LC Push Press (16): 4 minutes: 18/18
Swings (32): 12/12
Prasara flow to cool down.
I'm really enjoying this protocol. The pace is fast enough to provide intensity but not so fast as to cause a breakdown in proper form. I think my Long Cycle needs the most work at this point because I just cannot make 10 reps a minute yet in any long cycle work. We'll see where I am this time next month. Cheers until tomorrow.
Wednesday, July 9, 2008
2008/07/09 - Starting on a heavier note
Although I am currently focused on fully mastering the 16kg kettlebell I have decided to maintain some practice with the 24 at least once a week. Catherine Imes initially suggested that I incorporate one arm jerks with the 24 into my program because of the beneficial effect these will have on my snatches and I'm definitely going to follow her advice. So this is what I decided to do today:
Intuflow warm up.
Once through the following sequence with 2 minute rests between sets:
OAJ (24): 4 minutes: 18/18
Snatch (16): 4 minutes: 32/32
One arm LC (16): 4 minutes: 18/18
Prasara flows for 10 minutes to cool down.
The one arm LC was a killer today. I planned on working at 10 rpm but it was just too much - maybe the 24 at the beginning sapped my energy a bit much. Next time through this particular sequence I'll be sure to do the jerks with the 16.
Cheers for now.
Intuflow warm up.
Once through the following sequence with 2 minute rests between sets:
OAJ (24): 4 minutes: 18/18
Snatch (16): 4 minutes: 32/32
One arm LC (16): 4 minutes: 18/18
Prasara flows for 10 minutes to cool down.
The one arm LC was a killer today. I planned on working at 10 rpm but it was just too much - maybe the 24 at the beginning sapped my energy a bit much. Next time through this particular sequence I'll be sure to do the jerks with the 16.
Cheers for now.
Tuesday, July 8, 2008
2008/07/08 - AKC variety
This was my second day on the AKC protocol. After a staple diet of Jerks and Snatches the variety offered by this approach is quite enjoyable. My main emphasis is still on the so-called classic lifts (Jerk / Snatch / LC) but it is great to throw in some other assistance lifts. Here is today's session:
Intuflow warm-up.
OAJ (16): 4 minutes: 32/32
Half Snatch (16): 4 minutes: 20/20
Bottoms up clean (16): 4 minutes: 24/20
Went once through the sequence with 2 minute breaks between sets.
12/12 32kg swings as a finisher followed by a short set of Prasara.
The session felt good and I feel quite energized afterwards. The hardest part by far was the bottoms up cleans and I nearly lost the bell a few times.
Intuflow warm-up.
OAJ (16): 4 minutes: 32/32
Half Snatch (16): 4 minutes: 20/20
Bottoms up clean (16): 4 minutes: 24/20
Went once through the sequence with 2 minute breaks between sets.
12/12 32kg swings as a finisher followed by a short set of Prasara.
The session felt good and I feel quite energized afterwards. The hardest part by far was the bottoms up cleans and I nearly lost the bell a few times.
Monday, July 7, 2008
2008/07/07 - A new start
Today was the official start of my training program based on the AKC fitness protocol. Feeling slightly fluish I decided to take it easy. Here is what happened:
Intuflow warm up
OAJ (16): 4 minutes: 24/24
Snatch (16): 4 minutes: 32/32
Press (16): 4 minutes: 15/15
I went through the sequence once with 2 minute rests between sets.
Finished off with 10/10 32kg swings and a few minutes of Prasara yoga.
Intuflow warm up
OAJ (16): 4 minutes: 24/24
Snatch (16): 4 minutes: 32/32
Press (16): 4 minutes: 15/15
I went through the sequence once with 2 minute rests between sets.
Finished off with 10/10 32kg swings and a few minutes of Prasara yoga.
Friday, July 4, 2008
2008/07/04 - Slight change in my training plan
Before I start todays blog I just want to say Happy 4th of July to all my friends in the US!
My introduction to the GS style of kettlebell training came via the website of Mike Stefano as well as some pointers from Steve Cotter. Since starting the timed set methodology I have been mainly working towards long sets of One Arm Jerks and Snatches with the 16kg bell. I am now up to 10 minutes on the Jerks and 8 on the Snatches. I have also been reading as much as I can find on the AKC's new fitness protocol and have tried a few sessions using their format. During the past week I had a couple of great AKC type sessions while on vacation at the coast. As a result I've decided to change my program for the next month or so and stick more closely to the AKC fitness protocol. I am quite curious to see what happens when I test pure long sets from time to time. This is what I did today:
Intuflow as warm up
OAJ (16): 4 minutes @ 9rpm: 18/18
Snatch (16): 4 minutes @ 15rpm: 30/30
OA Long Cycle (16): 4 minutes @ 7rpm: 14/14
Swing (32): 10/10
I went through the sequence only once and took 2 minutes rests between sets.
Bit of Prasara to cool off.
For more info on the AKC fitness protocol check out the blogs of Howie Brewer (http://howztraining.blogspot.com) and Mike Stefano (http://firefightersworkout.blogspot.com)
My introduction to the GS style of kettlebell training came via the website of Mike Stefano as well as some pointers from Steve Cotter. Since starting the timed set methodology I have been mainly working towards long sets of One Arm Jerks and Snatches with the 16kg bell. I am now up to 10 minutes on the Jerks and 8 on the Snatches. I have also been reading as much as I can find on the AKC's new fitness protocol and have tried a few sessions using their format. During the past week I had a couple of great AKC type sessions while on vacation at the coast. As a result I've decided to change my program for the next month or so and stick more closely to the AKC fitness protocol. I am quite curious to see what happens when I test pure long sets from time to time. This is what I did today:
Intuflow as warm up
OAJ (16): 4 minutes @ 9rpm: 18/18
Snatch (16): 4 minutes @ 15rpm: 30/30
OA Long Cycle (16): 4 minutes @ 7rpm: 14/14
Swing (32): 10/10
I went through the sequence only once and took 2 minutes rests between sets.
Bit of Prasara to cool off.
For more info on the AKC fitness protocol check out the blogs of Howie Brewer (http://howztraining.blogspot.com) and Mike Stefano (http://firefightersworkout.blogspot.com)
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